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Sandbag Training EMOM Workout

By Peter MacDonald-Brown May 04, 2020

What Is a EMOM - Means every minute on the minute.These are very simple and very effective. It suite all strength/fitness levels and the EMOM training protocol works for all exercises.

How does it work? - every minute on the minute for a set number of minutes you will carry out a set amount of work for example 20 sandbag squats. Once you complete the 20 sandbag squats the remaining amount of time is to be take as rest. For example, you do 20 sandbag squats took 25 seconds, they would have 35 seconds to rest until the next minute and the next set of sandbag squats

Benefits of EMOM -
• Time Efficient
• Builds Work Capacity
• Versatility

Single Movement
Pick one exercise e.g sandbag pick up. Depending on the weight set the reps (for rep rages check out our older blogs on the website) lets say 15reps now set the time lets say 10mins. Now you are ready. set you timer for 10min and start it and start you first set of 15reps one you done wait fro the next min to start and do your next 15 reps and so on until 10mins is done!

DEATH BY.....ANYTHING (popular crossfit EMOM)
EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
Choose any single movement. Then, each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute. Good Luck!

MACHO MAN (popular crossfit EMOM)
• EMOM for as Long as Possible
• 3 Power Cleans - DO sandbag pick ups to the chest
• 3 Front Squats - DO sandbag bear hug front squats
• 3 Jerks - DO sandbag overhead "any how" (strict, push press, jerk depends on the weight you are using)
Each minute on the minute (EMOM), starting at the top of the minute, complete one round of 3 Power Cleans, 3 Front Squats and 3 Jerks. Rest the remainder of the minute. Take the Sandbag from the ground. Do not use a rack.

Dont be afraid to try/make up your own EMOM workout. We will have more ideas and tips for you next week.

Stay Home, Stay Safe, Stay Strong!

Disclaimer - You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. I understand that there is a risk of injury associated with participating any form of exercise.
I hereby assume full responsibility for any and all injuries, losses and damages that I incur while exercising or participating and using any of the information provided by Cerberus Strength. I hereby waive all claims against Cerberus strength, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.



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